Most of us feel overtired or overworked from time to time. Usually, temporary fatigue has an identifiable cause and a likely remedy. On the other hand, unrelenting and unending exhaustion is more profound, lasts longer and is not relieved by rest. There are a number of lifestyle factors that can lead to fatigue at this level. However, if you are leading a relatively healthy life and are still experiencing a nearly constant state of weariness, you must consult a doctor to rule out major medical causes of fatigue.

A junk food diet

Processed foods are high in trans fats, saturated fats and added sugars. These can sap your energy. Avoid complex carbohydrates. They trigger weight gain, which in turn increases blood-sugar levels, leading to an increased risk of insulin resistance (prediabetes). Switch to a diet that is protein rich and includes fish, nuts, seeds and beans. 8–10 servings of fruits and vegetables per day are essential to meet the body’s energy requirements.

Insufficient omega-3 fatty acids

While fish are rich in omega-3, most of us never eat enough of it. 1,000 mg of an omega-3 supplement might address the problem, but sticking to the natural source is the best. Fish alone give our body the long-chain form of the fatty acids that it needs.

Vitamin D deficiency

Vitamin D not only strengthens our bones, but also gives us energy. Every single cell in the body, including our brain cells, need vitamin D and omega-3 for proper functioning. Low levels of this vitamin can cause low energy and depression, which is why it is important that we maintain optimal levels of both.

Poor Sleep

Increased responsibilities at home and work, including caring for children and aging parents may lead to sleep difficulties. Other factors include menopause and perimenopause characterized by falling levels of progesterone in women. Hot flushes and changes in caffeine metabolism add to the problem. Try to get sufficient sleep by sticking to a routine and avoiding naps during the day. Reduce your caffeine intake as well.

A Sedentary Life

As surprising as it may seem, no exercise or not getting enough exercise can make you feel tired. Regular exercise will boost your energy as well as your mood and fitness level. Excess physical activity can also result in fatigue, which is why it is important that you follow a plan that suits your body, your fitness levels and your weight maintenance goals.

Stress

Stress is extremely energy consuming. Alcohol and drug use, jet lag, medications such as antihistamines, cough medicines, etc. may also be responsible for fatigue. Find out what relaxes you, whether it is working out at the gym, listening to music, reading or spending time with your family and friends. Indulge in activities that enhance your energy.

Fatigue develops over time and reduces your energy, motivation and concentration. Take good care of yourself to ensure that it does not impact your physical, emotional and psychological well-being.